Welcome to today's yoga nidra which is for relaxation and better sleep.
Before we begin,
Find a quiet space,
A space that can support you without interruptions,
Setting the mood.
Maybe you would like to dim the lights or light a candle.
Any of your favorite essential oils to enhance your experience.
I always like an eye pillow over my eyes as well.
So once you have found your space and you have begun to settle in,
Close your eyes,
Noticing where you've just arrived and giving yourself permission to be here.
Feeling your bones settling,
Your muscles relaxing,
Noticing how you're feeling at this time,
Your mood,
Your energy,
What thoughts are most present in your mind.
And as you have given yourself the permission to relax,
We begin with intention,
A sangyapa that creates a purpose behind your time here.
What is it that you are searching for in your heart?
And whatever that may be,
Start to visualize it.
See it's already happening right now.
And repeating it as a fact of truth three times to yourself silently.
Your physical eyes are closed and resting.
Your mind's eye is open,
That place of inner seeing,
A place that can reveal our dreams,
Our deepest memories and impressions and our highest wisdom,
Intuition and self-guidance.
Allowing the sound of my voice and your mind's eye to take you on this journey within.
In just a moment,
I'm going to lead you through something called a rotation of consciousness.
Letting your mind move to the place that I'm guiding you to,
Feeling it and then moving on to the next without attaching,
Not holding to that place.
If your mind's eye takes you out of that space where you begin to wander away,
That's okay.
Notice that that has happened and simply come back to my next words.
So this rotation of consciousness begins with the right side of your body,
The right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Top of your right hand,
Palm of your right hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of your chest,
Right ribs,
Hip bone,
Thigh bone,
Knee,
Shin bone,
Ankle,
Heel,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the right side of your body,
The wholeness of the right side of your body.
Switch to the left side,
Left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Top of your left hand,
Palm of the left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left side of the chest,
Ribs,
Hip bone,
Thigh bone,
Left knee,
Shin bone,
Ankle,
Heel,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feeling the entire left side of your body.
Now feel your whole body.
This is your whole body breathing in.
This is your whole body breathing out.
Noticing how your body is being breathed.
Feeling the rise with each inhalation and the fall with each exhalation.
Following that rise as it moves from your navel towards your throat.
And the fall of your breathing returns from the throat back down towards your navel center.
Following that,
Saying to yourself silently,
This is my body breathing in.
Navel to throat.
This is my body breathing out.
Throat to navel.
Continuing to follow your breathing.
Continue saying that to yourself silently and counting backwards from 20.
20,
This is my body breathing in.
20,
This is my body breathing out.
20,
This is my body breathing out.
20,
This is my body breathing out.
19,
This is my body breathing in.
19,
This is my body breathing out.
18,
This is my body breathing in.
18,
This is my body breathing out.
17,
This is my body breathing in.
17,
This is my body breathing out.
16,
This is my body breathing in.
16,
This is my body breathing out.
15,
This is my body breathing in.
15,
This is my body breathing out.
14,
This is my body breathing in.
14,
This is my body breathing out.
13,
This is my body breathing in.
13,
Continue on your own.
14,
This is my body breathing out.
14,
This is my body breathing in.
14,
This is my body breathing out.
14,
This is my body breathing in.
14,
This is my body breathing out.
14,
This is my body breathing in.
14,
This is my body breathing out.
14,
This is my body breathing in.
You can stop counting,
But stay with the rhythm and rise and fall of your breathing.
You are relaxing how relaxed you are.
You are relaxed,
But you remain awake and aware.
You can visualize at this time that there was a big white screen right in front of you.
On the screen are your projected thoughts.
Each thought that comes into your mind.
See it on the screen.
Notice what it is.
Is it a visualization?
Is it a memory?
Is it a picture?
A color?
A person?
Notice these thoughts projecting themselves on the screen,
Almost like you were watching a movie.
Sitting back,
Relaxed and watching the manifestations of your consciousness.
What are you seeing?
What is it?
What is it?
What is it?
Is it a memory on your screen now?
Think of a time in your life when you felt loved.
Unconditionally loved.
Step back into this memory of feeling pure love.
How old were you?
Where were you when you felt this?
Who were you with?
And who made you feel so loved?
Imagine you are reliving that moment right now.
Going back in time.
Feeling loved.
And then the memory fades away.
But notice where you are feeling and experiencing love inside your body.
The screen is blank once again.
And a memory of when you felt safe shows up.
Take a moment to search for a special memory where you felt safe and protected without any worries.
And again,
Notice the vivid details of that time.
How old you were.
Where were you?
What time of day was it?
Who was it that made you feel so safe?
Feeling safe.
Feeling protected.
And the memory fades off of the screen.
Notice where you feel safe inside.
Feeling safe now.
And at this time,
Imagine that you are lying in your bed.
Your body is very relaxed.
Your mind is calm.
All of a sudden,
You start to feel the sensation of lightness.
You feel your body becoming very,
Very light.
So light that you are floating above your bed.
And as you are floating above the bed,
Your body begins to drift.
Outside of your room.
Outside of your house.
Where you begin to ascend higher.
Above your home.
Above the trees.
Drifting.
Through the clouds.
You keep ascending.
Feeling this lightness.
Feeling this spaciousness all around you without any boundaries.
You are feeling complete freedom and lightness.
And at the same time,
You feel safe.
You feel loved.
And you are drifting.
Higher above the clouds.
Into the atmosphere of the stars.
Stars are twinkling all around you.
Feeling a slight coolness and mist on your skin.
As you are floating,
Feeling free.
Notice what you are seeing in this galaxy without boundaries.
No boundaries around you.
No boundaries within your own consciousness.
Floating.
Floating.
Eventually,
Your body slowly begins to descend back down.
Moving away from the stars.
Back through the clouds.
Going downward.
Drifting slowly all the way back down.
Until your back resting in your bed.
Where you feel your body now becoming heavy.
Your bones are heavy.
And your muscles are relaxed.
Your breath is heavy and deep.
Feeling grounded.
Feeling calm.
And as you are watching from right above your body,
You can witness the rise and fall of your breathing.
Watching the breath rise and move from your navel towards your throat.
Seeing that wave of breath and then waving back down from your throat to your navel.
Watching your body being breathed and now feeling your breath from the inside.
As you are feeling the sensations of your body breathing,
Can you hear the soft whisper of your own breath?
And as you are hearing the sound of your breath,
You can notice all the sounds surrounding you.
Almost like a radar beam moving from sound to sound.
Where you are calm and relaxed.
Starting to become more aware of your external space gradually.
Feeling the space surrounding your body.
And eventually letting your eyes open just a little bit to let in light.
And then a little more so that you begin to see shape.
Until eventually you begin to focus.
And you are calm and relaxed.
Noticing your external space.
And then closing your eyes and returning to your internal space.
Returning to your mind's eye and seeing your intention there.
Sangalpa,
The purpose that you set for your time here today.
Seeing it already becoming and being your reality.
And in just a moment you will return back into your external space and into the world around you.
And in your mind's eye will stay aware.
Revealing,
Continuing to share with you throughout the rest of your day.
Going with you into your sleep where you will receive the most sound,
Deep sleep.
With vivid dreams.
Staying here as long as what feels right to you.
Thank you for joining me in this practice of Yoga Nidra.
Namaste.
